After main WOD, we will be practicing rope climbs. Bring gloves if you need them.     “Walk This Way”   10 Power Cleans 8 Front rack Walking Lunges 6 Chest-2-Bar Pull-ups* 200m Run   4 rounds for time     Post time to comments   Weights: Rx: (135/93) 55+ Rx: (115/73) *Rx+: Muscle-upsRead More

  Attention all MPCF members: Next Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. More info to come. Start asking your friends!     “Let’er Rip”   3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then...Read More

  3-Person Team WOD:   “Trifecta”   11 Centipede Push-ups 33 Tire Flips (180) 11 Centipede Push-ups 66 Box Overs (20″)* 11 Centipede Push-ups 99 Toes-2-Bar 11 Centipede Push-ups 66 Handstand Push-ups 11 Centipede Push-ups 33 Chest-2-Bar Pull-ups* 11 Centipede Push-ups   For Time     Post team and time to comments   *As a team of three, perform all...Read More

MP CrossFit is losing a great athlete and friend, Vicky “runnergirl” Arterburn. We will miss you! We will come crash your party sometime! 🙂   “Running Away” 10 Snatches (115/75) 200m Run 30 Kettlebell Push-ups 400m Run 50 Double Unders 600m Run 50 Sit-ups 400m Run 30m Burpee Broad Jumps 200m Run 10 Chest-2-Bar Pull-ups...Read More

  “Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do...Read More

  “The Final Countdown” 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Run 200m   4 Rounds for time   Increase weight each round as follows: Men RX: 95, 115, 125, 135 Women RX: 63, 73, 83, 93 Master’s Men 55+ RX: 65, 75, 85, 95 Maters’s Women 55+ RX: 43,...Read More

  25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Similar to June 30, 2010Read More

  “Drop It Like a Squat”   10 Hand-stand Push-Ups 15 Overhead Squats (65/45) 10 Pull-ups 15 Box Jumps (24/20) Run 200m   4 rounds for time   Post time to commentsRead More

 Representing MP in his new gear at CrossFit Hard Knox!    “Crazy Train”   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight (95/65)...Read More

  “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time       Post time to comments      Read More